Monday 05/21/18- Workout
Complete 8 Rounds. Rest as needed.
–
2X- Conventional Deadlift (75% or RPE6)
5X- Bulgarian Lunge (55/35)
5X- TTB or Knee Raises
5X- Strict Pull-up or TRX Pull-up
5X- Plank DB Row (25/15)
Run 200Y or 150X Jump Rope
Saturday 05/19/18- Workout
Back Squat- 4X@60%, 3X@70%, 2X@80%, 1X@90% or 4X8@RPE7
*20 min cap.
–
3 Rounds. 1 min on: 30 sec off.
TRX Mountain Climbers
BB Lateral Jump-over
Wall Sit
–
Extra Credit: DEATH BY EMOM
Burpee’s
*1st min.=1 rep, 2nd min.=2 reps, etc.
Friday 05/18/18- Workout
Bench Press- 50X@70% or 5X10@RPE6
*20 min cap. Complete reps in as few sets as possible.
–
Complete in any order below.
C1: 5X10. Rest 60-90 sec. after set.
DB Bench Dropset (RPE10)
C2: 5X10. Rest 1 min after set.
DB Skull Crusher Dropset (RPE10)
C3: For time 15-10-5
Jump Rope (X10)
DB Single Arm Push Press (55/35)
V sit-up
Thursday 05/17/18- Workout
Complete circuits in any order.
–
C1: 4X10. Rest 60-90sec after set.
BB Inverted Row
TRX Low Row
DB Bent-over Row (35/25)
Plate Hammer Curl (45/25)
C2: 4X10. Rest 60-90sec after set.
Single Leg Hip Thrust (55/35)
KB Swing (55/35)
BB Stiff Leg Deadlift (40% of DL or 95/65)
C3: 3X10. No Rest.
Starfish Sit-up LR=1
Bicycle LR=1
Superman
